FRIDAY 12.22.17

Lowry CrossFit – CrossFit

REVISED FRIDAY NIGHT SCHEDULE:
4:30 WOD
5:30 WOD
*no 6:30 class

WU: Warm-up (No Measure)

8 Min to work on warm-up and mobility

:30 Seconds

Walkouts

Air Squats

Push-up to Down Dog

Active Samson

Active Spidermans

Air Squats

Then barbell work:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

1: DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

EC: Metcon (No Measure)

EXTRA CREDIT

On the Minute x 12 (3 Rounds)

Minute 1 – 20/15 Calorie Row

Minute 2 – 17/13 Calorie Row

Minute 3 – 14/11 Calorie Row

Minute 4 – Rest